LA SALUD MENTAL EN TIEMPOS DE CUARENTENA…

Cuando nos dicen que debemos quedarnos encerrados en nuestra casa porque allí afuera corre peligro nuestra vida y la de los demás, se activan todos los mecanismos de defensa que disponemos.
El miedo y la incertidumbre pone al cerebro en máxima alerta, en modo” instinto de supervivencia”.


Esto es una de las situaciones mas serias e importante que una persona pueda experimentar. Y sus efectos sobre la salud mental y el comportamiento se pueden ver a corto y a largo plazo.
En este proceso pueden surgir algunos signos de sufrimiento psicológico como el miedo, la preocupación, la tristeza, el enojo, la aflicción, la ira etc.
A mi modo de ver siempre es mejor estar atentos y prevenir a llegar a un estado de crisis mas difícil de resolver.


En estos días he estado preguntando a mis pacientes y conocidos como se sienten y me ha sorprendido la respuesta de la mayoría: “estoy bien, por lo menos hasta ahora la llevo bien” ojo con eso, por que también existe un mecanismo de defensa muy propicio ante esta amenaza mundial llamado NEGACION.


En situaciones con elevada carga emocional, como este virus y esta cuarentena, que conlleva estrés y ansiedad, se pone en acción este mecanismo de defensa que amortigua el dolor insoportable. Sobre todo en estas emergencias masivas se puede producir esta desconexión emocional, esta paralización temporal de las emociones, tiene una utilidad, ya que nos permite avanzar, seguir adelante el tiempo necesario e ir afrontando el trauma.


Para que podamos entender este mecanismo voy a acudir a un ejemplo: imagina que antes de la cuarentena obligatoria estabas en un proyecto laboral muy importante, y algunos compañeros del mismo te expresan que esto se va aponer cada vez peor poniendo en duda la culminación del mismo, y cada vez que lo dicen vos respondes rápidamente algo así como: Naah yo no estoy preocupado, eso no va a pasar! Podríamos pensar que es una actitud positiva de tu parte, pero en realidad se activa este mecanismo de defensa llamado negación. Que es mas que evitar una situación o un pensamiento potencialmente amenazador, es prácticamente negar su existencia. 


Ahora cual es el tema con este mecanismo, que sería lo malo si aparentemente nos sirve para estar mas positivos o confiados?. El tema es que es un mecanismo que no funciona a largo plazo, la realidad siempre gana. Entonces podría suceder algo similar a lo que pasa cuando alguien está en una situación por ejemplo de pelea con otra persona por un robo, en ese momento mientras esta sucediendo, tiene fuerza y no le duele nada, pero después cuando ya paso la situación empieza a sentir todo, el dolor físico, el miedo, la angustia, etc.


Bueno, acá pasa mas o menos lo mismo. Entonces, que va a pasar con nosotros cuando esto termine? Que ya sabemos que se extenderá más de lo que se piensa… Que dolores? Que angustias? Que miedos? Que sensaciones aparecerán? Todas las que estemos negando en este momento. 
Y ojo! Que no estoy diciendo que tengamos que entrar en pánico o sentirnos mal, solo digo que tenemos que estar atentos, escucharnos, tenemos que hablar de cómo nos sentimos en este momento y bajo esta situación, tratar de expresar lo mas minuciosamente posible cada una de las sensaciones, a quien tengamos al lado o aun psicólogo. Ahí, en esa expresión vamos a poder ver realmente como estamos transitando esto y también como podemos mejorarlo. Siempre va a ser mejor prevenir que curar!


Por eso también es importante que tengamos en cuenta los síntomas de alarma para las emociones en esta cuarentena, sin dejar de ver que algunas pueden ser reacciones adaptativas:

1. Sensación de peligro inminente de enfermar o morir.
2. Dificultad para concentrarse, recordar eventos o interesarse por otros asuntos
3. Estar permanentemente preocupado y no poder dejar de pensar en otra cosa que no sea la enfermedad
4. Estallidos emocionales continuos y con presencia de agresividad. Irritabilidad, intolerancia y excesiva susceptibilidad
5. Estar en estado de alerta que lleva a percibir sensaciones corporales como aumento del ritmo cardíaco, respiración acelerada (hiperventilación), tensión muscular, escalofríos, sudoración, temblores.
6. Dificultad para desarrollar labores cotidianas o realizar su trabajo adecuadamente
7. Alteraciones persistentes del sueño. Problemas para conciliarlo o que este sea realmente reparador.
8. Tristeza permanente
9. Aislarse, evadir el contacto con otras personas o mostrarse solitarios. 
10. Constante preocupación por lo que está sucediendo.
11. Síntomas físicos sin justificación, como cefaleas o dolor abdominal, dificultad para respirar, taquicardia.
12. Fatiga o cansancio permanente . Falta de energía.

Por el contrario, también se puede presentar el otro extremo, que apunta hacia las reacciones positivas del comportamiento humano como la resiliencia, la adaptación, la empatia o el despliegue de la creatividad, que permiten enfrentar con mayores y mejores recursos las adversidades.

La atención de la salud mental de las personas en un evento de emergencia cobra una importancia capital. Saber que hacer con las emociones, es decir hacer un afrontamiento psicológico adecuado, es uno de los grandes retos frente a la declaración de esta pandemia.

Las actitudes positivas que podemos tener para gestionar las emociones durante el aislamiento son:

1. Reconocer y aceptar que todos necesitamos apoyo cuando hay una crisis colectiva.
2. Reconocer y validar las emociones (propias y de los otros) que genera el aislamiento como estrés, ansiedad, soledad, frustración, aburrimiento y/o enfado, junto con sentimientos de miedo y desesperanza
3. Generar espacios para compartir, exteriorizar y conversar sobre los sentimientos
4. Mantener el contacto con la familia o los vecinos. El aislamiento no es un buen consejero.
5. Buscar oportunidades seguras para ayudar a otros
6. Establecer rutinas de alimentación, higiene, sueño, esparcimiento
7. Dosificar la información a través de los medios de comunicación o las redes sociales
8. Evitar hablar permanentemente sobre los efectos negativos y devastadores
9. Cuidar de si mismo, primeros auxilios emocionales es hacer ejercicio de manera regular, cuidar la dieta y dormir bien. Hacer cosas divertidas amables que generen gratificación
10. Evitar descontrolarse, dando indicaciones firmes pero tranquilas acerca de lo que los miembros de la familia deben hacer
11. Tener una actitud realista frente a la situación. Darle la justa importancia.
12. Identificar las fortalezas y recursos psicológicos personales. Una manera es tener presentes los mecanismos exitosos usados en el pasado frente a otras situaciones difíciles.

About the author

Soledad Carranza

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